Training Log for Week 36 of 2018

Having finally nailed down the races I will be running to end the running season 2018, I feel like there is some purpose to my training once more. In just a couple of weeks, I will be racing a half marathon, while my last race of the year will be a 10k towards the penultimate weekend of October.

As I don’t have much time to do much preparation for the half marathon, my training is now centred around trying to get ready for that. That means focusing on quality over quantity these weeks leading into the race. This week I ran 85 kilometres (53 miles) and climbed 811 meters (2660 feet), and this amounted to 6 hours and 37 minutes of running.

Great weather for running.
Some great autumn weather this week made a few easy runs a breeze!

There is not much I can do in the way of improving my fitness in the span of a few weeks, so the way I am trying to optimise my chances of performing well is by running at goal half marathon pace. This week that meant a Tuesday workout with a continuous 7k threshold session at 3:50 min/km (6:10 min/mile). The next two weeks, I am aiming to repeat that session, but increase the distance. If I can manage 11k at goal pace a week and a half out, I will feel quite confident going into the race.

Apart from that session and easy running on the other days, I did a hard long run with one of my running buddies on Sunday. We went out with the intention of doing a half marathon at faster than 4:00 min/km (6:26 min/mile) pace, and I was able to do just that without going to the bottom of the well. And that was in less than ideal conditions, with constant wind and rain, and on a slightly undulating course. For me, this is more or less a marathon pace session, as this is the pace I will be targeting for my next marathon, and I was pleased to get through it. This tells me that my base fitness is still good at the tail end of the season, as I approach the time to wind down and take some time to make my plans for the coming year.